Twitch's Log

[twitch]

Continually Updated Training History:
2008: Adjusted to "working out". My conditioning went up significantly, but I was very weak. I started doing stupid 5 days splits after 6 months.
2009: Pretty much a wash. Minimal strength gains.
2010: Found Iron Addicts and made great progress. Got to 10% body fat. Lifts were at about Bench: 240 Squat:255 Deadlift: 345
Current Year:
2011: Made good strength gains for the first half of the year. My strength stalled as I started kickboxing.
Dead:355-1
Decline bench: 250-1
Push Press: 125-6
Seated Military: 150-4
Squat: 275-1
Kroc Rows: 130-12

[twitch]

*Comments or suggestions are welcome and encouraged.

3/26-4/3
This was the finishing blow to my overtrained state. Over the last month I had steadily been reducing volume. And am taking a week deload. Although I was on some mind numbing volume high TUT routine I did make slight gains which leads me to believe that I have a slightly better than average recovery.

I started a calorie deficit a week or so before and plan on reducing my bf% to about 10-11% My estimates tell me I am about 13.5% atm.

I am also going to try to determine my fiber types this month. This will help me determine how fast I recover as well. To build up to doing 1x1 and continuing to add strength on a cut this is my routine.

4/4-4/30
--Week 1
Sunday: Lower Body
Main: Quadriceps, Calves, Abs
Lesser:Hamstrings, Glutes, Lower Back
Squats
3x5
Leg Press
2x5
Calve Raises
4x5
Crunches
4x8

Monday: Upper Body
Main:Chest and Back
Lesser:Shoulders and Arms
BB Flat
3x5
BB Incline
3x5
T-Bar Row
3x5
Wide Grip Pull Down
3x6

Wednesday: Lower Body
Main:Hamstrings, Glutes, Lower Back, Abs
Lesser:Quadriceps
Sumo DL
3x5
Stiff Leg DL
2x10
Lying Leg Curls
2x5
Crunches
4x8

Friday: Upper Body
Main:Shoulders and Arms
Lesser: Chest and Back
DB Shoulder Press
3x5
Dips
3x5
Pullups
3x5
Zottman Curl
2x6
Push Downs
2x6



--Week 2
Sunday:
Squats
3x3
Leg Press
2x5
Calve Raises
4x5
Crunches
3x8

Monday:
BB Flat
3x3
BB Incline
3x5
T-Bar Row
3x5
Wide Grip Pull Down
3x6

Wednesday:
Sumo DL
3x3
Stiff Leg DL
3x10
Lying Leg Curls
3x5
Crunches
3x8

Friday:
DB Shoulder Press
3x5
Dips
3x5
Pull Ups
3x5
Zottman Curl
2x5
Pushdowns
2x5



--Week 3
Same as week 2. The last Friday workout should be light to allow for more recovery.



--Week 4
Maxes and fiber type testing.

Sunday:
Quads-Leg Extension
Chest-Machine Fly
Middle Back-Cable Row

Monday:
Triceps-Pushdowns
Calves- Raises

Wednesday:
Biceps-Preacher Curl
Shoulders-Lat Raise

Friday:
Traps-Shrug
Abs-Machine
Hamstrings-Lying Leg Curls

[twitch]

4/4
Not that great of a workout coming back from my deload. I didn't lose any strength but my form and balance were a little off. So after my warm up and two sets of squats I just worked on form.
Car wouldn't start on the way home, so I got a jump from a guy that had been helping me improve my squatting. I got home an had about 10 oz of ham and a propel.

~~~
For dinner I just had
2 chicken breasts
1 whole bag of mixed vegetables
1/2 cup of cottage cheese

Cal:926
Fat:16.2g
Protein:130g
Carbs:51.1

Feels good man.

[twitch]

4/5
I missed a few reps on BB Flat
185-4,185-4(fail or very close to), 175-5(fail)

BB Incline
135-7(easy as hell, could have failed at 10-ish),145-6,155-5

Tbar row
100-10(ultra easy),135-5,135-6

Wide Grip Pulldown
90-5,90-6(near the end I was pulling down about 4/5 of the way),80-7

I lost some strength on the BB Flat. The monday before my deload when I had just started my TCD. I got 185-5,185-5,185-8(fail). I will probably have a strength rebound. It is probably just in my head.

After my workout I ate

.63 lb of steak
1 bag of mixed vegetables
2 cups of milk

Cal:903
Fat:13.5g
Carbs:72g
Protein:110.8g

Is that a decent post workout meal?

[ScottMcD]

Originally Posted by twitch

After my workout I ate

.63 lb of steak
1 bag of mixed vegetables
2 cups of milk

Cal:903
Fat:13.5g
Carbs:72g
Protein:110.8g

Is that a decent post workout meal?

You should have gone with .62 lbs of the steak.

Personally I'd rather see you get some sort of carb source besides milk...oats, rice, potato etc. If you and a training partner were splitting a meal after your workout you'd still probably be going a tad heavy there protein wise.

[twitch]

4/8
I missed yesterday's workout due to being extremely sore in my back and not having a ride.

Today was great though.

Sumo DL
225-6(Easy),245-5(lost my back arch on a few reps),255-5(Arch was good)
I can't wait to get my grip back. Gloves killed my grip.
My neoprene guards really helped me not bleed.

I don't think I will be able to hit my calories today. I simply wasn't very hungry today which is rare and I eat fairly "clean".

[twitch]

4/9

Today I had a cheat meal of 3 bowls of special k Chocolate cereal and a chocolate almond bar. T'was very satisfying.

Workout went well.

DB Shoulder Press
65-7(easy), 70-7, 70-7(failed on last rep but a spotter helped me through)

Dips
+20lb&body weight-10,30-7,35-10

Pullups(supinated)
+10-6, +15-5, +15-5

When it comes to Zottman curls I have found I hate them. I did reverse BB Curl instead

75-6

Cable Pushdowns
72.5-10, 80-8


Should I do my pushdowns directly after my tricep work or after my pullups, after all pullups are a compound movement?

~~~
Postworkout meal was
2 Steaks .62lbs
4 Eggs

[SkinnyEuro]

Holy crap, 3 bowls of cereal? You must really like special K lol. How big was the bowl?

[twitch]

Originally Posted by SkinnyEuro

Holy crap, 3 bowls of cereal? You must really like special K lol. How big was the bowl?

The bowls were about 2.5 cups of cereal.

4/11
Workout went well. Before I was able to get to squatting I noticed some fine gentleman doing upright rows in...the f*cking squat rack!
Squats
215-5, 215-5,225-4(10lb PR), 185-7(easy, just working on form)

When squatting my lower back is a weakness. Nothing like good ol compound exercises to show your weaknesses. It was after this that I realized just how stupid leg press are. Instead of leg presses I did pull-throughs. 3 sets of 12.

I finished with calves and abs. I went to the free weight area which has some very generous lighting and my abs looked ripped to the bone.
I really like jimmy cannons abs. Sure I will never have them considering I have the abdominal symmetry of a Dalí painting.

Who do you think has a great set of abs?

[SkinnyEuro]

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